The foundation of effective weight loss is a caloric deficit. It is the basis of a successful weight loss process, allowing us to get rid of unwanted pounds and unnecessary body fat. But how do we actually adjust this caloric deficit to our needs? Or are we at risk of falling into too large a deficit, which will harm our health? I’ll provide answers to these questions in this article, helping you better understand this fundamental principle of weight loss.

What is PPM and how to calculate it?

In order to understand what a caloric deficit is, it is worth first learning about the concept of PPM. Under this acronym is the so-called basal metabolism or basal metabolic rate. It refers to the amount of calories our body needs to sustain the most important functions of life, such as breathing, maintaining proper body temperature and the proper functioning of internal organs. In other words, PPM is the amount of calories we need to supply our body to keep us alive, regardless of our physical activity.

However, it’s worth remembering that the PPM value depends on a number of factors, such as our age, gender, height, weight, health, as well as our lifestyle and what we eat on a daily basis. Therefore, understanding our basal metabolism is key to being able to determine how many calories we need and adjust our diet to meet our goals.

How exactly do you calculate your basal metabolism?

The best way is to use the Mifflin-St Jeor formula:

Men: (10 x body weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5
Women: (10 x body weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161

What is a caloric deficit?

A caloric deficit, also known as an energy deficit, is a situation in which we consume fewer calories than our body needs. In other words, we create a negative calorie balance, in which the amount of energy supplied to the body is less than its total needs. This demand includes energy needs related to basic life functions, the digestive process and our daily activities.

How to calculate a caloric deficit?

To determine a caloric deficit on a reduction, you need a predetermined PPM. In addition, you still need CPM – total metabolism. To calculate CPM, use the following formula.

CPM = PPM x physical activity factor

The effectiveness of the weight loss process depends largely on the size of the energy deficit, i.e. the difference between the amount of calories consumed and those expended by the body. Interestingly, in order to shed excess pounds, it is not necessary to make drastic dietary changes or create a huge caloric deficit. Even a small difference between calories consumed and calories expended can lead to weight loss success.

The important thing is that the weight reduction process should be gradual and controlled. A weight loss of 0.5 to 1 kg per week is a healthy and realistic goal. To lose 1 kg of body fat, we need to achieve a caloric deficit of about 7000-7500 calories. This is perfectly feasible for a whole week, especially for overweight or obese people.

Therefore, in the process of losing weight, it makes sense to focus on a moderate caloric deficit, which is not only healthier for the body, but also more realistic and sustainable in the long term. By achieving this goal, we can control the rate of our weight loss, while taking care of our health.

How to adjust the caloric deficit?

By far the best solution is to cut calories prudently and slightly. The body needs time to adapt to supplying it with less energy. Therefore, a starting deficit of 700 or 800 calories is not the best idea.

How do we recognize that a caloric deficit is too large and can harm our health?
– menstrual disorders
– slowing down of metabolism
– concentration disorders
– weakening of muscle strength
– decrease in immunity
– mood swings
– nutritional deficiencies

Summary

In conclusion, it is important not to overdo the caloric deficit and to monitor your body and mental health during the weight loss process. Gradual and moderate reduction of calories is a more sustainable approach to achieve weight loss goals while taking care of our well-being.